AM'ers.
Over the last four months have been going through a bulking phase – gains have been satisfactory; however have hit a level where fat gains are a little too much for comfort.
After making adjustments to diet, adding in some light cardio, I sought advice from Mulletsolder on how to best utilise my stash to achieve my goals:
*Continue to make lean muscle gains.
*Minimising fat deposition, or optimally reduce body fat if possible.
*No loss of strength, maintaining endurance.
The programme of supplementation mirrors that of B5150, as that it is based on early morning fasted workout.
Basically all USPLabs products have been utilised – with the exception of SuperCissus which is still to arrive.
Diet:
Has been up to 4,500 – 5,000 calorie day bulking diet for the last 4 months. No junk, but slightly dirty. Plenty of dairy, eggs, fruit etc. Food intake spread over 7 meals – two of which are small protein shakes.
Recently reduced to 3,500 – 4,000 calorie range (maintenance approximately 3,000) to maintain growth.
Diet and Supplementation:
Differs between workout and non-workout days. Basically I do not take Zap or P-Slin on non-WO days, and restrict PowerFull to night time doses only.
Below is a typical workout day with examples of meals. Im not a true calorie counter, rather an estimator that adjusts by results:
1hr pre-WO: 3x PowerFull, 4x Zap, ½ dose of Poseidon with BCAAs
0.5hr preWO: 2x ReCreate, 1x Anabolic Pump, ½ dose of Poseidon with BCAAs
Peri-WO: 1 dose Poseidon with BCAAs
During stretching: 1x P-Slin
Post WO: 40g whey, 60g dextrose, 30g SizeOn, 5g Spirulina
1hr postWO:
(Oats, banana, whey, full cream milk)
11pm Snack:
(nuts, muesli bar etc
1pm meal: 1x Anabolic Pump
(2x roast beef or chicken snitzel sandwiches on whole meal bread with salad, or Asian stirfry etc)
3pm: 1x ReCreate
3.30pm Snack
(nuts etc)
5pm Meal:
(30g whey with full cream milk)
7.30pm meal: 1x Anabolic Pump
(Steak, veg and sweet potato, chilli con carne w. brown rice, meat/veg omelette w. pasta etc.)
9.30pm Meal:
(Greek yoghurt with whey, fish oil, Vit C)
10.30pm: 2x PowerFull
General Stats:
Height:188cm/6'2" Weight:104kg/228lb Age:34
Workout:
Early AM - 6am unless Sunday 9am
Current 3-day split. Last 3 months have involved muscle endurance with tri-sets and supersets, changes every month. Weight has been increasing as reps decrease.
Current is push/pull supersets on opposing muscle groups. eg squats/military press. Rep Range 10,10 with 2 minutes interest rest. Rep speed at pace maintaining control and range. Exercise type is dominated by compound movements.
Sunday: Back/Chest
Monday: HIIT (spin)
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Off
Friday: Bi's/Tri's
Warm up 5min light cardio, WO 30-40 minutes, Moderate Cardio: 30-45min, Stretching 10 minutes.
Notes:
After powering all my workouts to date by P-Slin meals, I was a little apprehensive of fasting. The following is from B5150’s log:
All comments, critique etc more than welcome!
So lets: Run the USPLabs Rack!
Over the last four months have been going through a bulking phase – gains have been satisfactory; however have hit a level where fat gains are a little too much for comfort.
After making adjustments to diet, adding in some light cardio, I sought advice from Mulletsolder on how to best utilise my stash to achieve my goals:
*Continue to make lean muscle gains.
*Minimising fat deposition, or optimally reduce body fat if possible.
*No loss of strength, maintaining endurance.
The programme of supplementation mirrors that of B5150, as that it is based on early morning fasted workout.
Basically all USPLabs products have been utilised – with the exception of SuperCissus which is still to arrive.
Diet:
Has been up to 4,500 – 5,000 calorie day bulking diet for the last 4 months. No junk, but slightly dirty. Plenty of dairy, eggs, fruit etc. Food intake spread over 7 meals – two of which are small protein shakes.
Recently reduced to 3,500 – 4,000 calorie range (maintenance approximately 3,000) to maintain growth.
Diet and Supplementation:
Differs between workout and non-workout days. Basically I do not take Zap or P-Slin on non-WO days, and restrict PowerFull to night time doses only.
Below is a typical workout day with examples of meals. Im not a true calorie counter, rather an estimator that adjusts by results:
1hr pre-WO: 3x PowerFull, 4x Zap, ½ dose of Poseidon with BCAAs
0.5hr preWO: 2x ReCreate, 1x Anabolic Pump, ½ dose of Poseidon with BCAAs
Peri-WO: 1 dose Poseidon with BCAAs
During stretching: 1x P-Slin
Post WO: 40g whey, 60g dextrose, 30g SizeOn, 5g Spirulina
1hr postWO:
(Oats, banana, whey, full cream milk)
11pm Snack:
(nuts, muesli bar etc
1pm meal: 1x Anabolic Pump
(2x roast beef or chicken snitzel sandwiches on whole meal bread with salad, or Asian stirfry etc)
3pm: 1x ReCreate
3.30pm Snack
(nuts etc)
5pm Meal:
(30g whey with full cream milk)
7.30pm meal: 1x Anabolic Pump
(Steak, veg and sweet potato, chilli con carne w. brown rice, meat/veg omelette w. pasta etc.)
9.30pm Meal:
(Greek yoghurt with whey, fish oil, Vit C)
10.30pm: 2x PowerFull
General Stats:
Height:188cm/6'2" Weight:104kg/228lb Age:34
Workout:
Early AM - 6am unless Sunday 9am
Current 3-day split. Last 3 months have involved muscle endurance with tri-sets and supersets, changes every month. Weight has been increasing as reps decrease.
Current is push/pull supersets on opposing muscle groups. eg squats/military press. Rep Range 10,10 with 2 minutes interest rest. Rep speed at pace maintaining control and range. Exercise type is dominated by compound movements.
Sunday: Back/Chest
Monday: HIIT (spin)
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Off
Friday: Bi's/Tri's
Warm up 5min light cardio, WO 30-40 minutes, Moderate Cardio: 30-45min, Stretching 10 minutes.
Notes:
After powering all my workouts to date by P-Slin meals, I was a little apprehensive of fasting. The following is from B5150’s log:
I’ve got some big changes coming up in my training regime that lead to low reps, max weight, high sets in the upcoming 8 weeks – this log will look at the effects the new supplementation programme on aspects such as strength, endurance, mind-muscle connection, weight/Comp changes etc in a commentary format.To tell you the truth, fasted states in conjunction with products which induce, and following, utilize lipolysis are absolutely fantastic. If you are lifting immediately after waking, may I suggest forgoing the Pre-WO shake? Glucose provides only 1/3 of the energy for anaerobic cellular reactions, and the combination of both PowerFULL and ReCreate modulating lipolysis pathways produces very strong workouts.
Whether we choose to utilize them or not, the process of lipolysis liberates stored fatty acids into our blood stream in the form of triglycerides - by engaging in anaerobic exercise, we use these newly liberated FFAs for cellular exertion (as I said, fatty acid oxidation comprises about 2/3 energy use in an anaerobic movement).
This protocol merely utilizes energy which would have been wasted in a normal protocol, while ensuring that proper Post-WO nutrition is undertaken.
All comments, critique etc more than welcome!
So lets: Run the USPLabs Rack!